Prioritized to allocate as much focus as possible to building a V-shape. The program revolves around getting stronger at incline bench, shoulder press and weighted pull-ups.

Push Pull Delts

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Squat (Barbell)

Lateral Raise (Machine)

Push 

Pull-Up (Weighted)

Wide Grip Lat Pulldown

T-Bar Row

Sumo Deadlift (Barbell)

Y Raise

Pull

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

One Arm Lateral Raise (Cable)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Delts & Arms